✣ P H O E N I X -✣- B a c k - T o - B a s i c s -✣- J O U R N A L ✣

[Phoenix88L]

Background

On June 25, 2008 I had dropped out of college and was unemployed, so I figured since Im obviously had plenty of time that I would do something I had always wanted to do, lose weight that is.

So I started dieting between 1200-1500 calories, and both jogging and swimming 30 mintues each 5 mornings a week. Then one year later, June 25 2009, I woke up 210lbs and had lost 100lbs in 12 months.

As of last week I have lost 108lbs in 13 months.


Purpose

On July 7, 2009 I joined the United States Air Force. My job being Special Forces TACP (Tacical Air Control Pary) So now while Im wating to ship to Basic Training Im working on increaseing both my strength and speed, while still cutting my weight.

Gaining upperbody strength for my Pullups and Pushups is very very very important.


Current Stats

- Height: 6'1
- Weight: 202lbs


Goals

- Time Frame: July 27th - October 23

- Weight: 175lbs
- Strength and Endurance gains in all areas

- 10+ Pullups
- 50 Sit Ups in 1 Min
- 50 Push Ups in 1 Min
- 1.5 Mile Run in 10 Min 50 Secs


PLAN OF ATTACK

How I set this up is that I have 12 weeks exactly to achieve my goals.

Mon/Wed/Fri Weights
2 x 8 / 2 x 12 Squats
2 x 8 / 2 x 12 Bench Press
2 x 8 / 2 x 12 Assisted Pullups

2 x 8 / 2 x 12 Military Press

2 x 8 / 2 x 12 Barbell Curls
4 x 25 Cross Over Crunches

Tue/Thurs Calisthenics
5 x 20 Sit Ups
5 x 20 Push Ups
5 x 20 Flutter Kicks
5 x 20 Gorlla Jumps
5 x 20 Russian Twists

Mon-Fri Cardio
AM 3 Mile Jog (DISTANCE)
PM 1.5 Mile Run (SPEED)

DIET/SUPPLEMENTS

Try to keep it between 1500-1600 calories which might be hard since Ive been eating less for the last year. I also drink 1 gallon of water daily. The meal plan is as follows:

POST 1
3 Scoops Protein W/Water

Pre
2 Scoops Green Magnitude

POST 2
3 Scoops Protein W/Water
1 Banana
6 BCAAS

POST 3
1 Grilled Chicken Wrap
1 Greek Yogurt

SUPPER
1 Serving Fish/Shrimp
1 Peach

[Phoenix88L]

Cardio Routine

3 Mile Jog (Distance) (5:45 AM)
- 2 Laps Walk
- 2 Laps Run Straight Away/Walk Curves
- 2 Laps Run 1/4 Walk 1/4 Run 1/4 Walk 1/4
- 2 Laps Walk
- 2 Laps Run Straight Away/Walk Curves
- 2 Laps Run 1/4 Walk 1/4 Run 1/4 Walk 1/4

1.5 Mile Run (Speed) (11:30 AM)
- 1/2 of 1.5 Mile

Weight Routine

Bench Press
8 reps x 115 lbs
8 reps x 115 lbs
12 reps x 95 lbs
12 reps x 95 lbs

Asissted Pullups
8 reps x 95 lbs Assistance
8 reps x 95 lbs Assistance
12 reps x 135 lbs Assistance
12 reps x 135 lbs Assistance

Squat
8 reps x 185 lbs
8 reps x 185 lbs
12 reps x 135 lbs
12 reps x 135 lbs

Military Press
8 reps x 40 lbs
8 reps x 40 lbs
12 reps x 30 lbs
12 reps x 30 lbs

Dumbbell Curls
12 reps x 15 lbs
12 reps x 15 lbs

Crossover Situps
25 reps x BW
25 reps x BW
25 reps x BW
25 reps x BW

MEALS

POST WORKOUT 1: (360 Calories)
3 Scoops Protein W/Water

POST WORKOUT 2: (460 Calories)
1 Banana
3 Scoops Protein W/Water

POST WORKOUT 3: (700 Calories)
1 Chicken Wrap
1 Yogurt

TOTAL: 2000ish Calories

OTHER:
***Comming Soon***

NOTES

Good day so far, started out of the gate fast and furious so hopefully I can keep with this momentum and even build it between the next 6 weeks.

I felt really bad at the gym at my weak lifts but then again atleast Im in there working at it, unlike some people who just sit on there asses and plan. I just hope I can go from 0 Pull Ups to atleast 3 Pull Ups in the next 6 weeks and 10 within the next 12 weeks.

Also the only reason I did Dumbbell Curls instead of Barbell Curls is because they were all taken and I didnt have time to sit around and wait

All in all a good day so far.